Sweet potato curry with spinach and chick peas
Recipe makes 6 servings
Sodium 422mg 17%
Potassium 800mg 22%
Total Carbohydrate 33.7g 11%
Dietary Fiber 7.6g 30%
Protein 6.7g 13%
* 1/2 large sweet onion, chopped or 2 scallions, thinly sliced
* 1-2 teaspoon coconut oil
* 2 tablespoons curry powder
* 1 tablespoon cumin
* 1 teaspoon cinnamon
* 10 ounces fresh spinach, washed, stemmed and coarsely chopped
* 2 large sweet potatoes, peeled and diced (about 2 lbs)
* 1 (14 1/2 ounce) can chickpeas, rinsed and drained
* 1/2 cup water
* 1 (14 1/2 ounce) can diced tomatoes, can substitute fresh if available
* 1/4 cup chopped fresh cilantro, for garnish
* basmati rice or brown rice, for serving
1. You may choose to cook the sweet potatoes however you prefer.
2. I like to peel, chop and steam mine in a veggie steamer for about 15 minutes.
3.Baking or boiling work well too.
4.While sweet potatoes cook, heat 1-2 tsp of canola or vegetable oil over medium heat.
5.Add onions and sautÃ© 2-3 minutes, or until they begin to soften.
6.Next, add the curry powder, cumin, and cinnamon, and stir to coat the onions evenly with spices.
7.Add tomatoes with their juices, and the chickpeas, stir to combine.
8.Add Â½ cup water and raise heat up to a strong simmer for about a minute or two.
9.Next, add the fresh spinach, a couple handfuls at a time, stirring to coat with cooking liquid.
10.When all the spinach is added to the pan, cover and simmer until just wilted, about 3 minutes.
11.Add the cooked sweet potatoes to the liquid, and stir to coat.
12.Simmer for another 3-5 minutes, or until flavors are well combined.
13.Transfer to serving dish, toss with fresh cilantro, and serve hot.
14.This dish is nice served over basmati or brown rice.
Or follow this simpler recipe posted by meat-pirate adding spinach when everything else is done. Oh, and use only sweet potatoes, of course. White potatoes add nothing to this dish. You can leave out the tomatoes too, if you like:West Indian Potato Curry
courtesy of Foodland Ontario (foodland.gov.on.ca)
2 Tbsp vegetable oil - use coconut oil
2 onions, sliced
2 cloves garlic, minced
2 tsp minced fresh ginger root
1 Tbsp curry powder (or to taste)
2 large potatoes, peeled and cubed
2 sweet potatoes, peeled and cubed
4 canned tomatoes, coarsely chopped
1 1/2 cups chicken or vegetable stock or water
1/2 tsp salt
In saucepan, heat oil over medium heat; cook onions, garlic and ginger until softened. 2 to 3 minutes. Add curry powder; cook, stirring, for 1 minute. Add regular and sweet potatoes, tomatoes, stock and salt, bring to boil. Reduce heat, cover and simmer stirring occasionally, until potatoes are tender.
Califlower and peas are also good veggies in a curry.
Edited by alternativista, 19 July 2011 - 06:16 PM.
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